0:00-10:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

10:00-17:00

2) SPECIFIC WARM-UP:

3 Rounds

10 Banded Curls

10 Banded Tricep Extensions

20 Flutter Kicks

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Full Body Strength:

15-minute time block:

1 Barbell Curl

1 Barbell Skull Crusher

1 Barbell Lying Leg Raise

2 Barbell Curl

2 Barbell Skull Crusher

2 Barbell Lying Leg Raise

3,4,5,6,7,8,9,10

*can decrease weight as reps increase

*barbell skull crushers lying on the ground

*hold barbell up while lying on the ground, raise both legs

37:00-44:00

Transition for MetCon

44:00-55:00

4) MetCon:

AMREP 11:

10 Single DB Hang Clean & Jerk

20 Double Unders

*add 10 reps to clean & jerk and 20 to double unders each round

*Pace: Aggressive: 250 Total Reps, Solid: 225 Total Reps, Limit: 200 Total Reps

*shoot for at least sets of 10 on clean & jerk and 20 on double unders all the way through

*Clean & Jerk: chest up, good hip pop to get momentum into the DB, switch hands when needed

*Double Unders: relax your shoulders, hands slightly out in front of your body, quick wrists

Beginner: 25/15, Line Hops

Scaled: 35/20, Single Unders

Rx: 50/35

Rx+: 70/50

55:00-60:00

5) COOL-DOWN